*Approximate Calories for two: 270 – the calorie-saver here is obviously not using a bread-based crust.  Saves on the (usually) refined flour simple carbs, increases your veggie intake... and is delicious!  And because the mushroom is moist, using just a little cheese is not a sacrifice at all.)
 

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The Best Way to Cook Vegetables

Eating vegetables is nutritional and filling. But did you know that using a little fat on your fresh vegetables can not only boost flavour, but also your vitamin intake?

Many nutrients like beta carotene, vitamin D and vitamin K are fat soluble; meaning that they can only pass from our intestines into our bloodstream with some fat to carry them. Try using vinaigrette instead of creamy dressing or lightly stir fry them.

Adding a little citrus to vegetables that contain lots of iron, such as kale, spinach and broccoli helps change the iron into a form that is more easily absorbed and it tastes great, too!

And if the water you've cooked your vegetables in has a green hue, that is a sign that some of the vitamins have been leached out into the water.  Cook your vegetables in as little water as possible, for a minimal amount of time, or better yet; steam them instead. They take about the same amount of time to cook and you won't be losing all the nutrients.

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Quick & Easy, Guilt-Free Potato Chips

When you are managing your weight with Xyngular, you don't have to eliminate all carbs. And there are going to be times when nothing will do but a crunchy snack. If you can have your snack and not risk putting on pounds because of it, it's the best of both worlds!  This potato chip alternative has only 15 calories and zero fat; compared to kettle-style potato chips that pack 105 calories and 7 grams of fat!

On a slotted microwave cooking rack, arrange 12 very thin, unpeeled potato slices in a circle; sprinkle with salt and/or any type of seasoning you desire. Cook in microwave on High for 5 1/2 to 6 1/2 minutes (until brown); rotating the rack halfway through cooking. Let them stand for one minute before eating. 

If you're craving a dip with your chips; try tzatziki; a creamy garlic yogurt based dip that is just 15 calories per tablespoon!

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Kale Crisp Snacks

Kale is a fantastic source of vitamin K and one cup will also give you 100mg of calcium. This is a fabulous way to take advantage of its goodness and is a wonderful snack that you’ll feel good about having on hand for the whole family to nibble on as they please. Thank you to Catherine for sharing this great recipe!

• One bunch of curly kale
• Olive oil
• Garlic powder (or whichever dried herbs you prefer)
• Sea salt

Preheat oven to 325 degrees.

Line baking tray(s) with foil and lightly brush with olive oil using a pastry brush.

Rinse the kale and dry completely with a salad spinner and/or blotting with paper towels.

Spread the leaves out and remove the stems and by slicing along the centre with a paring knife and then cut the leaves into approximately 2 inch squared pieces (like the size of potato chip).

Arrange them on the baking tray in a single layer and season to taste. (Use the sea salt sparsely) Bake until they are bright green and crisp, turning once. Remove from the oven before they turn brown.

Also delicious crumbled and sprinkled over pasta, risotto or salads.

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Creamy Fettuccine Alfredo with Chicken & Vegetables

A bowl of pasta can be extremely comforting; especially in the winter. Tomato based sauces are always a good choice, but creamy Fettuccine Alfredo is a classic stand-by. Fortunately this version at just under 300 calories is far healthier than the traditional version that can run as high as 800 calories per serving! 

• 8 ounces whole wheat fettuccine
• 1/4 cup partly skimmed ricotta cheese (or cottage cheese if that’s all you have available)
• 1/4 cup plain low-fat yogurt
• 1/4 cup skim milk
• 1-2 cloves of garlic thoroughly minced in a garlic press
• 1/2 cup grated parmesan cheese
• 1 tablespoon butter
• 4 boneless, skinless chicken breasts sliced into thin strips
• fresh broccoli or asparagus steamed lightly just until tender crisp
• 1/2 teaspoon freshly ground black pepper
• 1/2 tablespoon cornstarch (if needed)

Boil the fettuccine in large pot of boiling water until 'al dente' - firm, yet tender, with a tiny core in the middle.

While the pasta is cooking, cut the chicken breasts into thin strips, season as desired, and sauté in pan lightly sprayed with cooking oil over medium-high heat just until no longer pink inside. Set aside.

Drain the noodles well and return them to the empty pot. Add the garlic, ricotta (or cottage) cheese, yogurt, skim milk, butter, and 1/4 cup of the parmesan cheese to the pot. Turn the burner to very low and stir well until everything is well combined. If the sauce needs to be thickened, add the cornstarch and continue to stir until it has reached the desired consistency. Add the chicken and vegetables and toss.

Serve with the remaining 1/4 cup of parmesan cheese and black pepper sprinkled over each of the 4 servings.

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Gooey Cocoa Kisses

Meringue cookies are the ideal sweet treat when you crave something decadent. And when nothing but the flavour of chocolate will do; this is the perfect recipe. Each of these delicious cookies is a mere 20 calories with 5 grams of carbohydrates (if using sugar) and zero fat. Some people are intimidated by making meringue, but there is no need to be. And if they did happen to not to turn out exactly right the first time; you're only out a few eggs and some sugar and can easily try again!

• 3 egg whites 
• 1/8 tsp. salt
• 1 cup granulated sugar (or 1/2 sugar, 1/2 Splenda)
• 2 tsp water
• 1 tsp. vanilla extract
• 3 tablespoons unsweetened cocoa powder, sifted

Separate the egg whites immediately after taking the eggs out of the refrigerator. Make sure that there is not even a trace of yolk in the whites. Let them sit until they come to room temperature before proceeding; approximately 30 minutes.

Preheat oven to 250 degrees and line 2 cookie sheets with parchment or waxed paper.

Combine water and vanilla in a cup and set aside.

Place egg whites in medium glass, stainless steel or copper bowl. (not plastic) Make sure that it is completely clean a free of any oil or your egg whites will not achieve the proper volume.  Whip with an electric mixer at medium-high speed until soft peaks form. Very gradually, add 1/2 cup of the sugar to the egg whites while constantly whipping. Then add the water and vanilla mixture to the egg whites a few drops at a time, alternating with the remaining 1/2 cup sugar while still whipping. 

To test whether the sugar is dissolved, rub a bit of the foam between your fingers. If it feels gritty, keep beating for a few minutes. The meringue is done when it is not runny and when you can hold a spoonful of it upside down and none of it drops off, or when you swirl a spoon through it and the swirls hold their shape indefinitely. (*Be careful not to overbeat or the mixture could separate.) 

Very gently fold the sifted cocoa powder into the egg whites by hand using a spatula.

Drop bite-size rounded teaspoons of batter onto the lined cookie sheets and bake for approximately 30 minutes. They will be dry on the outside and retain their shape, but will still be moist on the inside. If they are completely dry throughout, they are over-baked.

Immediately remove from the parchment and place on a wire rack. Cool thoroughly and store in an airtight container. Makes 40 cookies and freezes well.

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Raspberry Sherbet Chocolate Sandwiches

Raspberry and chocolate... it’s the ultimate combination. This frozen treat is completely satisfying and just 85 calories each. It’s ridiculously easy to prepare, yet decadent enough to serve to guests.

Spread two tablespoons of raspberry sherbet between two reduced-fat chocolate wafers. Roll the sides in 1 teaspoon chocolate sprinkles or shredded coconut; plain or toasted. Wrap tightly in plastic wrap and freeze until ready to serve. Beautiful served individually to each person; one or two on a plate, garnished with a few fresh raspberries drizzled with a bit of chocolate sauce. 
 

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These are just a few of my favourite recipes and ideas. When you discover (or create) a great recipe or have a food-related idea that works particularly well for you, feel free to send it to me and I’ll post it for everyone to enjoy!